The squat exercise and variations of this exercise help activate the quadriceps, hamstrings and glutes. At the same time, squats also affect the core muscles, the muscles are stable to comprehensively develop the lower body.
This exercise requires balance and activation of the core muscles. This helps you not only exercise your legs well but also your abs and spine.
To increase the challenge, you can lift your back leg by placing it on a low level, long chair. This requires greater range of motion in the back leg, ankles, knees, and quadriceps.
Basic squats
Stand with your knees and toes pointing forward. Lower yourself into a squat, bend your hips, allowing your upper body to lean forward, bending your knees. Return to a standing position.
Wall squat
Find a wall to support the movement. Stand against a wall and step forward so you can slipped into a squat position. Top body, hips against walls and legs in a squat position with knees bent about 90 degrees. Start by holding for 30 seconds and do 3 sets. Gradually increase to 60 seconds per set.
